🏃🏼‍♂️ Race Briefing for Felix for European championship half marathon 🏃‍♀️

1. 🏃🏼‍♂️- Runner info

Informations	Value
Name	Bour
First Name	Felix
Nationality	France
Age	30
Index WA	1214
Team	Asics

Felix, here is your race briefing for European championship half marathon, we wish you a great performance for this race, best of luck!

Felix, Enduraw estimated your finish time at 01:02:16. With this time you would have finished in position 1 last year

Bon courage Felix, avec ta spé vitesse tu vas nous faire un finish fou

The Runner Ability Heat Map defines your runner profile. By analyzing your Strava account and previous races, we can see if you are strong on climbs or fast on the flat. So 🏔 or 💨

2. 🏔- Race Analysis

Parameters	Value	Unit
Distance	21.1	km
Elevation Gain	20.0	m
Elevation Loss	20.0	m
Max altitude	31.74	m
Min altitude	23.73	m
Avg altitude	27.07	m
distance above 8%	0	km

On the red parts, the gradient is higher than 4%,

On the grey areas, the gradient is higher than 1%

Given our analysis :

• ⛰️ the elevation will cost you 7 seconds

Analysis of the main parts of the race

• There are no remarkable climbs here.

Would you be interested in a closer look at the first and last kilometers (type of surface, positioning, etc.)?

3. ⛈ - Weather conditions

(updated 24 hours before the race)

Parameters	Value	Unit
Max temperature	34	°C
Min Temperature	20	°C
Average Temperature	26	°C
Wind speed (at departure)	1.7	km/h
Wind direction (at departure)	7	°
Risk of rain	Clear	/

Here you have the map of the race. You can zoom in to explore and visualize the trace !

On this graph we can see when the wind will help you

Given our analysis :

• ☀️ the heat will cost you 97 seconds

4. 📈 - Pacing strategy

Your pacing plan is customized according to 7 points:

🥇 Your level (finish time)

⛰️ Your positive and negative elevation gain (the GAP we talked about earlier)

🛠️ The technical nature of the race

🌬️ The wind (whether it's head-on or not)

🌡️ The temperature at each points along the route

⏱️ Your pacing strategy, in this case a slight negative split of -8%.

⏳ The natural drift at the end of the race, which depends on your index.

This will give you crossing points to respect at aid stations (you can also find a km-by-km plan on the next page)

Aid Station	KM	Distance between	Time
5k	5	5	00:17:42
10k	10	5	00:32:27
15k	15	5	00:47:12
20k	20	5	01:01:58
finish	21.1	1.1	01:02:16

🔜 With the analysis of your races and training (with our Strava integration) we can even propose an ultra-tailor-made plan to go after marginal gains!

5. ⏱ - Pacing plan

🎯 Here is your pacing plan km by km for the European championship half marathon

Click here to download the file directly onto your Garmin for a real time pace management (available soon)

• Pacing plan 👇👇

  Km	D+	D-	Pace	Total_time
  1	1	2	00:02:57	00:02:57
  2	1	2	00:02:57	00:05:54
  3	2	1	00:02:57	00:08:51
  4	2	2	00:02:57	00:11:48
  5	2	1	00:02:57	00:14:45
  6	1	0	00:02:57	00:17:42
  7	0	1	00:02:57	00:20:39
  8	0	0	00:02:57	00:23:36
  9	1	1	00:02:57	00:26:33
  10	0	0	00:02:57	00:29:30
  11	1	1	00:02:57	00:32:27
  12	0	0	00:02:57	00:35:24
  13	1	1	00:02:57	00:38:21
  14	1	0	00:02:57	00:41:18
  15	1	1	00:02:57	00:44:15
  16	0	1	00:02:57	00:47:12
  17	1	1	00:02:57	00:50:10
  18	1	0	00:02:57	00:53:07
  19	1	1	00:02:57	00:56:04
  20	0	0	00:02:57	00:59:01
  21	1	1	00:02:57	01:01:58
  22	3	0	00:00:18	01:02:16

TOTAL RUNNING TIME : 01:02:16

6. 🥤🍟 - Feeding - Hydration

Nutrition and hydration are crucial to the success of a race, so here's a nutrition plan for the European championship half marathon.

At each aid station, this is the amount of nutrition you should have eaten and drunk.

We've taken the basic portions from your favorite brand Maurten. Nutrition is very individual, so we've estimated your average carbohydrate intake at 50 grams per hour based on your gender, height, age, and weight.

TOTAL CARB INGESTION : 51.64 (g)

TOTAL LIQUID INGESTION : 671 (mL)

Aid Station	KM	Gel100 (25g CHO)	500mL Water	500mL (80g CHO)
5k	5	1	0	0
10k	10	0	1	0
15k	15	1	0	0
20k	20	0	0	0
finish	21.1	0	0	0

📈 For greater accuracy, it's better to state your exact usual intake per hour.
This can be determined by experience (what you're used to, what worked well for you in the past) or by carrying out laboratory tests.

From the predicted heart rate for a given effort we can determine a more precise nutrition plan.
For elite athletes, nutrition can be managed on the basis of heart rate in real time to ensure that intake is accurate to the nearest gram 🤏

We can also determine the ideal concentration of your exercise drink to improve the nutrient transfer into the bloodstream. If you're a 'salty sweater' or if the temperature is high, you'll need to lower the concentration.

👑 Elite feature - Contact us if interested

7. ⚔️ - Competitor analysis

• Help with strategy based on competitor profiles

• Putting you in touch to create pacing groups

👑 Elite feature - Contact us if interested

This race briefing has been proposed by Enduraw

• Enduraw is a sports performance research laboratory.

• We believe data can help us visualize/understand/predict more accurately.

• With Enduraw we turn raw data into relevant analyses.